1. Snatch

A. 4 sets of:

3 Singles @ 85%

B. Spencer Arnold 7/13 Cycle:

6 x 2/4 reps @ 95%

2. CFO WOD

As Many Rounds as Possible in 20 min:

5 Pull ups
10 Burpees to bar
15 Air Squats
20 Double Unders

3. Gymnastics Stamina

Advanced

3 unbroken sets of:

3 bar muscle ups

5 chest to bar pull-ups

7 toes to bar

Intermediate

3 unbroken sets of:

3 chest to bar pull-ups

5 pull-ups

5 toes to bar